R.O.M. January: Breakfast Casserole of Champions

Happy New Year!!! 2013 is going to be a great one! Many people including myself have great goals for the year and are driven to accomplish them. Some of my clients have said they have a goal of not skipping any meals…especially breakfast and this brings music to my ears!!!! Breakfast is the MOST important meal of the day without a doubt. It gets your metabolism started for the day, gives your brain the energy it needs to help you  focus on the tasks you need to complete, and lastly, a balanced breakfast helps you recover from your previous workout and prepares you for your next one. With these few benefits (there are many more) it’s a no-brainer that skipping breakfast is not the thing to do.

Below is an AMAZING breakfast casserole recipe created by one of my dedicated boot campers Chelsea Smith! Chelsea is a proud mother and wife who absolutely enjoys working out. In addition to boot camp she ran 2 half-marathons in 2012 and is currently preparing for her first marathon this April! She’s always raising the bar!

Enjoy this delicious  high protein, vegetable-packed breakfast that will surely get your day started off right! Top it with a homemade salsa recipe for some extra zest& flavor!

Preparation Time: 20 minutes

Cooking Time: 45 minutes

Number of Servings: 6


1 lb . ground turkey breast cooked with 1 1/2 minced garlic cloves

1 small carton egg whites (16 oz)

4 large eggs

1/2 large yellow onion

1 large orange bell pepper

1 large yellow bell pepper

1 cup spinach

1 head of brocoli florets

1 cup diced mushrooms

1 1/2. garlic cloves

1 tbsp black pepper

1 tbsp mrs. dash


1.  Preheat oven to 375 degress F. Spraya 7×11glass baking dish with Evoo cooking spray; set aside.

2.  Place ground turkey breast and garlic cloves in a large skillet and cook over medium-high heat until evenly cooked. Drain and set aside.

3.  Mince all veggies using a food proccessor.

4.  Season veggies with black pepper and mrs. dash then place in baking dish.

5.  Beat egg whites and eggs; mix with ground turkey breast then pour over veggies.

6.  Cook for 45 minutes or until all liquid is gone.

Nutrients per serving: 220cals,  8.6g carbs,  27.5g protein,  8.3g fat, 22omg sodium, 552mg potassium

Nutrition bonus: 1.5 servings of veggies per serving!


Quick-n-Easy Salsa Recipe to top on casserole:


3 tbsp finely chopped onion

2 small cloves garlic, minced

3 large ripe tomatoes, peeled and seeds removed, chopped

3 tablespoons coarsely chopped cilantro

2 tablespoons lime juice

Mrs. Dash and freshly cracked black pepper to taste

OPTIONAL: 2 hot chili, serrano or jalapeno peppers, finely chopped

Directions: Combine onions and garlic with chopped tomatoes, peppers, cilantro, lime juice, Mrs. Dash and pepper. Refrigerate for two to four hours to let the flavors flourish. Makes about two cups of salsa